BOOM MUSCLE’s 30-45 minute classes can be taught as stand-alone workouts or combined with MIND and MOVE to provide diversity and cross-training. With minimal required equipment and a highly adaptable format, BOOM MUSCLE may also be offered as part of a SilverSneakers FLEX™ program.
Optional Floor Work
You may find that some class members are unable to get down on the floor for mat work. Be prepared either to teach the entire class in a standing position or to offer standing options should this be the case. For liability reasons, instructors are discouraged from helping class members down to the mat.
When teaching floor options, teach participants how to safely get down to the floor and how to return to a standing position:
- From a standing position – step back with one foot, lower the body to one knee, then both knees on the mat.
- With both knees on the mat, swivel the lower legs around to one hip then lower the back and head to the mat.
- Return to a standing position. From the floor – roll to a side-lying position, hands in front of you push yourself up to one side, swivel the lower legs around and place one knee, then both knees on the mat. Lift one foot in front and step up from the kneeling position.
Equipment
BOOM MUSCLE can incorporate the use of hand weights into specific segments of the workout. We recommend weights between 2 and 10 lbs.; remind participants that they can choose heavier or lighter weights depending on the exercise.
Equipment safety concerns: Move weights to the sides or back of the room during Action Intervals to reduce the risk of tripping. If offering floor work, wait until the mat-work portion of class to bring out mats. Securely store any additional equipment you may bring to this class format.
Scheduling for Success
BOOM MUSCLE participants are those looking for a moderate vigorous aerobic and muscular endurance workout. Since MUSCLE participants are generally more active adults, schedule class times to best accommodate an individual who may actively volunteer, work, or participate in community activities. Some may associate positively with the SilverSneakers name, and some may perceive the name as barrier to participation. For this reason, locations and instructors are invited to list BOOM MUSCLE classes on their schedule one of two ways:
Class Schedule
SilverSneakers BOOM MUSCLE
BOOM MUSCLE
Here is the class description to use for your schedule:
MUSCLE incorporates athletic exercises that boost overall fitness. Move through muscle conditioning blocks and activity-specific drills to improve strength and functional skill.